Saturday - Monday, August 8th-10th

Super Saturday

Monster Mash via CrossFit Linchpin

5 Minute AMRAP

5 Ring Muscle Ups

5 Deadlifts 275/185

Rest 5 minutes

5 Rounds for Time

5 Clean & Jerks 115/75#

1 Round of Cindy (5 Pullups, 10 pushups, 15 Air Squats)

Rest 5 minutes

21-15-9

Burpees

Ring Dips

V-UPs

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Sunday

Sunday Funday - 7 am ~ Everyone is welcome

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Monday

Warmup: 4 rounds of

10 cal row

10 pvc pass throughts

10 kbs

10 pushups

10 lunges

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Strength: Back Squats 10-8-6-4-2

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WOD: 21-15-9-15-21

Medball Cleans

Knees to elbow

400 meter run between each round